Get here.............. or go hard at home or DO SOMETHING!

I really wanted to post the Facebook excuse.... if you have time to be on Facebook then you have time to get off your butt and run or get a 20 minute workout in.

We all make excuses... even me... perhaps I have a reasonable excuse but I still need to keep moving.

SHOUT OUT TIME!

Lisa was doing 80# Thrusters yesterday and Mel was doing 55# Thrusters with total ease!

Freaking awesome! Erin is killing it on the pullups these days!

You have all come such a long way since bikini bootcamp. Molly, Andi and Kathy your strength and form have improved so much. Monica your ab work has really improved! Jonnell can rock a push press like no bodies business and watch out for Michelle on her SDHP which are definitely going up in weight! And Lynn... you have got yourself into workout mode on your own and it is just incredible. So while you are here over the winter or while you are away, keep tackling those struggles those things you need to work on. Traci and Tammy don't give up on those pullups. Keep working they will come with practice.Traci I will miss your spunk and dedication to hard work over the winter... and Tammy... it is just fun seeing you grow in your strength! I am so proud of all of you!
 

I want to thank all of you for your dedication during these spring and summer months! I know a few of you are moving on to some other things over the winter which is great! It is good to mix things up.  encourage all of you to do more than what you do here!!! Get some runs in, try some new classes, go for a swim!
For those of you staying on board for the winter I promise you will be challenged in a different way while we are inside, I look forward to seeing what you can do. Smaller group setting and more intense lifting and workout plans will have your body guessing everytime and will definetly challenge your mind and body..........

 

So on that note........ as November approaches with the holidays right around the corner.

What are your goals going to be? Don't wait for New Years to start them. Start them now.

HERE IS A LITTLE CHALLENGE:
How much time do you spend on facebook, pintrest, emails etc...
eliminate it or limit it and what can you do during that time.
Get a quick 10 or 20 min workout in.
Plan a healthy dinner or recipe.
Get your prayers in for the day... because we all know it really helps.
What can you do with that extra time... you would be amazed and you will never know until you try it. So I am going to hop off here and go chop veggies for an amazing beef/guacamole salad for later.
WHAT ARE YOU GOING TO DO???

 

 

Sign up for classes next week:

Tuesday 6am

Wed 6pm

Thursday 6am

 

Check out some new recipes for your crockpot and feel free to share ones you enjoy!

 

http://www.eatingwell.com/recipes_menus/recipe_slideshows/low_calorie_crock_pot_recipes_to_feed_a_crowd?sssdmh=dm17.625810&utm_source=EWTWNL&esrc=nwewtw102312_C

 

For those of you leaving us after this week... don't be strangers! Let us know how you are doing!

 

 

 

 



 

 

Even though you may not feel like it. Bed feels better, it is dark out and cold, you are tired and feel like you have no energy! You are stressed and worn out. I cannot think of a better way to get your mind off things. Relieve some of the stress, release some amazing feel good endorphins and get here for a workout or use what you have learned here and get one in at home. Pick the time... stick to the time 3-5 days a week and make it a good habit. It will stick. It has already rubbed off on many of you. Don't let the colder weather keep you from your goals not matter what they are. Don't let more clothes keep you from being where you want to be. Plan your meals, eat what you have planned.

Stay away from processed foods and anything WHITE!

Drink tons of water, lay low on the booze and get out there and get active.

I know I am repeating myself week after week!

 

Challenge for the week.

AVOID ANYTHING PROCESSED! WHO IS IN?

 

No excuses! I am here if you need me. For motivation, ideas or just a good a*! whoopin!

 

Colder weather next week but we can still garage it and use basement til we just cannot anymore.

I am going to keep it open to all!

 

Sign up for next week.

T 6am and 915

Wed 6pm

Thursday 6am

 

Some recipes to try for the Fall!

 

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-easy-stir-fry-recipes/?sssdmh=dm17.624320&esrc=nwfitdailytip102112t

 



I am seeing a lot of overcoming weakness in class lately. Taking on heavier weights, smaller bands.

Reach for it, you will never know what your body can do until you try.

DO NOT LET THIS FALL PUT YOU IN HIBERNATION MODE, LET IT BE THE FALL YOU WORK YOUR HARDEST IN ALL THAT YOU DO.

 

"IF YOU WAIT FOR PERFECT CONDITIONS YOU WILL NEVER GET IT DONE."

How true is this in your spiritual life, family life, exercise, work etc.

Make a decision now and accomplish something from your goal list.

You will not get there until you begin.

 

If you have not made your goals, stop and write at least 4 down right now.

1. Spiritual.

2. Family

3. Physical

4. Food/Drink

 

 

It is getting cold. Suck it up, roll out of bed and work it out. You will be glad you did!

You will feel better, have more energy and be ready to conquer the day.

Mix that with some good clean eats and you are prepared.

Take some time this Sunday to plan your meals. Always mix together a lean protein, healthy fat, and complex carb ideally from whole grains, and primarily fruits and veggies.

 

 

Sign up for next weeks classes:

Tuesday 6am and 915

Wed 6pm

Thursday 6am

 

 

We are continuing Wed at 6pm despite the darkness. If the weather is right we are doing it!

Make it out for a Wed... they are always group or partner workouts and tons of fun!

 

Breakfast:

French Toast Cups:

2 eggs, 1-2tsp of Stevia, 1/4tsp of vanilla, dash of cinnamon, sea salt to taste, 2 slices of whole grain bread or ezekiel bread, 1/2c. low fat cottage cheese.

Preheat oven to 350. Mix eggs, 1tsp stevia, vanilla and dash of cinnamon and salt together. Dip bread slices in to soak thoroughly. Spray pan and put on piece of bread into each muffin tin cup press down til they touch the bottom. Bake for 15 min.

Mix together cottage cheese and leftover stevia and cinnamon, top each french toast cup with half of the mixture and serve!

 

Enjoy some Fall recipes below!

http://www.eatingwell.com/recipes_menus/recipe_slideshows/our_best_healthy_fall_recipes?sssdmh=dm17.623604&utm_source=EWHNL&esrc=nwewh101112

 

 



Nuff said............

Short and sweet this week. No more excuses. Just get it done. Fall is here. More clothing is here... are you going to gain the 5-10 this winter and go into hibernation mode? Or are you going to suck it up even when it is cold, even when you are tired, even when you don't want to be here?

You know it is worth it, I don't have to convince you of that.

It is you against YOU, always has been and always will be.

 

Sign up for next weeks classes!

Tuesday 6am and 915 (if we have enough)

Wed 6pm

Thursday 6am

 

I am not a huge paleo promoter, however they have the right idea with eating non processed foods.

Enjoy some crockpot recipes and make dinner easy...........

http://hollywouldifshecould.net/2011/11/a-month-of-paleo-crockpot-recipes/

 

 



God's Eternal Love

God knows all your regrets, hopes, secrets, and sins. And he loves you not in spite of all that but simply because he loves you. His love is like a mother's love, which never stops no matter how her child disappoints her.

 

Isn't this the truth in all that we do? Faith, Fitness, Nutrition, Education, Goals and Dreams.

Forget NEW YEARS RESOLUTIONS......... MAKE THEM NOW! It is October 1st. Make those resolutions come true by the new year. Quit procrastinating, we will all have excuses for why we can't workout, go to church, "When things slow down I will," you won't because things are not going to slow down, if anything they are going to get busier and those dreams and goals you keep putting on the back burner will never happen. So have a true heart to heart with yourself, with your spouse or boyfriend, with your kids. Sit down and call a family meeting to discuss what really matter.

 

1. What are your dreams and goals. The first step is writing them down and then sharing them.

 

2. Ask your kids what they want from you? Ask them what there dreams are.

 

3. Ask your husband or boyfriend what they want from you and what there dreams and goals are.

 

4. What can you do to make it happen!

 

I'll start.

1.  I want to be the best wife I can be for my husband, supporting him in his work and continuing to learn more about him everyday so when are kids are all off to college I can still look at him and love him like I did the first time. This takes lots of work and it is hard work but so worth it.

 

2. I want to be the best mom in the world, be loving and uplifting and a good example for my kids so that they know what is most important in life and they know I love them more than anything.

I struggle daily but I know I have to keep trying.

 

3. I would love to have my dream building for my amazing clients

with a coffee bar/protein shake bar, and play/workout area for the kids.

I am saving and saving for that dream to happen.

 

4. I would like to compete, and even though I may never win or even make it I am

not going to stop trying to get stronger and faster.

 

5. I would love to one day have a Girls Group where we teach our female youth of today that they should be respected and ladylike, taking the emphasis off sexy and skinny and putting the emphasis on true beauty and heath.

 

Anyway... get my point?

 

Write them down, make them known, they may not all happen but they never will if you don't start by writing them down! I cannot think of a better time to start.

Feel free to share, I am always listening!!!

 

Enjoy your week off! We are back on track next week.

Please sign up if you have not already.

Tuesday 6am and 915

Wed 6pm (not time change)

Thursday 6am

Be sure to check the weather and dress accordingly.

 

For you sweets LOVERS:

Chocolate Whey Bars:

1/2c chocolate protein

3TB natural almond butter

1/2c oats

2TB coconut flour

2TB ground almonds

4 squares of 90% cacao dark chocolate

Blend all ingredients except chocolate. Share mixture into 4 bars.

Melt chocolate in glass bowl, dip each bar in chocolate.

Place bars in the fridge for an hour or freeze for 25 min.

Wrap each bar in foil or eat right away.

 

PB and Pumpkin Bars:

1/c vanilla protein powder

1TB natural PB

1/2c. quinoa flakes

1/4c pumpkin

1/8c whole milk

1TB coconut flour

1/4 + 2 TB coconut

Combine all ingredients except 2TB coconut.

Shape into 4 bars.

Coat each bar with coconut.

Wrap in tin foil or eat right away.